Name: Playbook - Nick Bare - W7/D2 Block 2 - Pull Day
Uploaded: 2023-11-29T11:31:26.501Z
Duration: 60 min
Description: W7/D2 Block 2 - Pull Day

Breel

Great workout with the wife on 35th anniversary

Greg

rickson 

Morgan

Sarah

Jason

Bernie

I would write a review but I can’t use my arms.

Kevin

Damian

Wayne

Michele Miller

Doing more & more pull-ups in the AMRAP 💪🏼

Alexandra Casi

BrotherBear

Dominic Walton

I don’t understand the instructions for Superman hold. 12 reps but it says hold for 30 seconds at the top. We do 3 sets for 6 minutes each? Feel like it’s worded wrong l. Half an hour of Superman hold would be insane😂

Zach Thorne

Johnny

Jack

Arms are done! 
But also a repetitive work out.

Patrick

Eli Ruddle

Aditya

This workout is painfully boring. I have absolutely dreaded this workout showing up during block 2. Pull day does not have to suck this badly

Jake

Jarrett

Luke

Andrew

Taylor Young

Sebastian

Feel like I’m getting stronger every set

Jamey

Gustavo Monge

Bryan

Mike

Wesley

David

Superman workout calls for 30 second hold, is this for all 12 reps?

Derick

Nainoa

Jonny

Jeffrey Moore

Michael Rossi

Hunter

Ryan

Would be perfect use a integration with garmin. The train into garmin calendar

Arthur Augusto  Zanatta

Matt

Dustin

Conor

The supermans in this workout has a mistype. It says to hold the superman pose for 30 seconds. Probably meant to say 3 seconds, based on Nick's demo.

Lincoln

Pete

Jordan

Edgar

Jonathan Harris

Fuck you Nick. I’m too big now. All my size medium shirts are too small for me

Keesha

*WORKOUT 1
Cardio- beginner
Easy run - Complete 3 miles at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 3 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Pallof press
- Superman holds
- Pullups
- Barbell row
- Lat pull down
- Superset
     - Chin ups
     - Hammer curl

3.0 mi Jog

Running

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Start with a shoulder-width stance
- Hold the bar with both hands
- Bring the bar in towards your chest
- Extend your arms
- Focus on your abs throughout the movement

Pallof of Press

- Lay face down on the floor
- Raise your upper body and legs off the ground
- Squeeze your glutes as you come up
- Pause at the top

Superman Hold ( hold 30 seconds at the top )

- Complete as many pull ups as possible in 1 minute (AMRAP) and rest 1 minute in between sets
- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups (amrap)

- Hinge at the hips and lean forward with a neutral spine
- Hold the bar with your palms facing you 
- Pull the bar up towards the bottom of your chest
- Engage your back as you pull 
- Come down in a controlled motion

Barbell Row

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

This superset consists of chin ups and hammer curls with a focus on bicep movements. Complete as many reps as possible on chin ups and move directly into 10-12 reps (each arm) of hammer curls.

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

Superset

W7/D2 Block 2 - Pull Day

Tucker

I’ve been bodybuilding for 6 years. Wanted to try something new for more athleticism. This was the hardest workout I’ve ever done. Super excited for this journey!

Anthony

Pump was lowkey insane for a strength day.

Josh

W1/D1 Block 1 - Push strength

Great pump. Deadlifts are hard after running

This was tough. Took about 75-90 min. Had to take some longer breaks.

Kusal

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Caleb Smith

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

W7/D2 Block 2 - Pull Day

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